Two people, modern Japanese couple preparing sushi together in kitchen at home.
Marion Biggs, RD, LD, CNSC, is a registered dietitian at the Inova Schar Cancer Institute and Life With Cancer. She is board-certified in nutrition support.
Approximately 40 percent of all cancer cases can be attributed to modifiable risk factors. These are risk factors based on habits that are within our control.
One large decision we make every day (and multiple times a day!) is what we eat. While there is no one food or nutrient that will prevent cancer, scientific evidence continues to demonstrate the many benefits of increasing consumption of plant-based foods due to their vitamins, minerals and overall nutrient profile.
This does not mean you need to become vegetarian or vegan. It also does not mean you need to change the way you eat overnight.
We recommend making one change at time for the most sustainable diet modification.
Some examples of these changes include:
Rather than measuring out specific portion sizes, use your plate as the guide. Try out this checklist when you plan your next meal.
| Size | Examples | Check Box | |
| Protein | ¼ plate | Chicken, fish, turkey, tofu, tempeh, chickpeas, edamame | |
| Whole grains | ¼ plate | Whole wheat pasta, brown rice, quinoa, bulger, barley | |
| Vegetables | ½ plate | Any |
Make an appointment with the registered dietitian at the Inova Saville Cancer Screening and Prevention Center for individualized recommendations and support.
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Thank you so much it's a big help for me to plan for my meal everyday. I had breast cancer and I'm on my treatment.